If you follow the programme, you’ll be training aerobically three times a week. You should aim to carry out your exercise (be it running, cycling or rowing) for between 20 and 45 minutes without stopping. We’d recommend choosing running as your main aerobic exercise, as this is the type of exercise you’ll use the most during your training. However, if you fancy a bit of a change, things like skipping and stair climbing are equally as effective in building up your stamina.